• No equipment needed!
Learn a workout routine you can perform without getting off the couch.

How to Handle Lazy Workout Days

We have all been there, and will all be there again! That lazy day will come when you just aren’t feelin’ that workout kick. One of my primary goals in this 30-Day Fitness Challenge is to teach you workout routines that are convenient. In fact, so convenient that you don’t need any equipment nor do you even need to get off your couch!

Working out should really be about having fun and doing what you can. Structure is nice, but it isn’t always necessary. As long as you do something each day, you will be fine. Of course, the more disciplined you are, the better your results will be. But that’s with anything you strive for.

Anyway, you get the point 😉

Enjoy this workout that you can do on your couch!


The Couch Workout Routine

Perform each exercise for 90 seconds. Finish all of the exercises, take a one-minute break, and then repeat.

1. Side Seated Leg Lift

Lean on the edge of your couch for this one. If you are up for it, do 45 seconds on each leg. If you have to work up to this, it’s okay. You should feel a pretty good burn on in the fronts of your legs. Make sure you are sitting up straight for this exercise.

This exercise works your glutes and hamstrings.

2. Tricep Dips 

Use the edge of your couch to perform the Triceps Dips exercise. Don’t forget that you can move your feet further away from your body to make this exercise a bit more difficulty. If you really want a challenge, perform the Triceps Dips with your feet on a chair!

This exercise works your triceps.

3. Flutter Kicks

Flutter Kicks is a great exercise for working your thighs and your lower abs, back and core muscles. Try your best to flutter kick for the full 90 seconds! If you need to take a break, You get to lay down for this one… How nice icon wink Workout Routine: 20 Minute Circuit Workout You Can Do On Your Couch

This exercise works your abdominal muscles, back muscles, quadriceps, hip flexors.

4. Superman

The Superman exercise is one of the best exercises you can perform for you back and core muscles. Including this exercise regularly into your workout program will help to improve your posture and many low back problems. Try to hold for the full 90 seconds. Make absolutely sure that you breathe throughout the entire exercise.

This exercise works your glutes, hamstrings and back muscles.

5. Push Up

or Modified Push Up

Gotta finish with a favorite! I hope that by Day 19, I have you liking push ups a little bit more than you did before you started this 30-Day Fitness Challenge. Set a record today and do as many as you can in 90 seconds!

This exercise works your pectorals, triceps, biceps, shoulders.

Don’t forget to repeat the circuit!

Side Seated Leg Lifts

Triceps Dips

Flutter Kicks


Push Ups or Modified Push Ups


Congratulations, you have successfully added another workout routine to your workout toolbox. Make this workout routine your “go to” when you just don’t feel like getting off the couch! Remember that the key is consistency. It really is like learning how to play an instrument. You have to keep “practicing” to get the results that you want.